Kosovo Regiment

Shoulders / Traps / Abs

batman — Thu, 17 Apr 2008 11:24:04 +0000

Very tough to sustain heavy weight toward the end of this workout. The “drop set” is indeed necessary.

Standing Lateral Raise:
30x12x2
25x12x2

Arnold Press:
40x12x4

Dumbbell Upright Row:
35x12x1
30x12x2
25x12x1

Standing Front Raise:
30x12x2
25x12x2

Dumbbell Shrug:
55x12x4

Reverse Crunch :
0x25x2

Sit-Up:
0x25x4

Duration: 75 minutes

Legs / Cardio

batman — Wed, 16 Apr 2008 08:26:26 +0000

Had to combine a bit today because I missed my leg workout on Tuesday. I still have to make-up 3 exercises from that that…and will do it on Thursday.

Run(Ran 2 miles in 13:18 minutes.):
0x0x1

Leg Extensions(25 pounds for each leg.):
25x12x3

Leg Press:
250x12x4

Squat :
135x12x4

Duration: 60 minutes

Chest / Triceps

batman — Mon, 14 Apr 2008 08:21:22 +0000

Started week 2 of this workout with a bang! The even numbered weeks focus on more reps (12) and more sets (3-4 for everything).

Dumbbell Bench Press:
65x12x1
70x12x3

Incline Dumbbell Press:
50x12x4

Decline Bench Press Machine:
180x12x4

Lying Dumbbell Flye:
35x12x4

Cable Tricep Pressdown:
60x12x3

Bench Dip:
0x12x3

Dumbbell Kickback:
20x12x3

Duration: 90 minutes

Cardio

batman — Sun, 13 Apr 2008 17:54:51 +0000

Just completed a short run today. Took Saturday off, so had to make it up.

Run(Ran 2.73 miles in 20 minutes.):
0x0x1

Duration: 30 minutes

Back / Biceps

batman — Fri, 11 Apr 2008 10:53:14 +0000

Deadlift - barbell:
205x6x3
135x25x1

Lat Pulldown - close grip:
130x6x3
80x25x1

Seated Row :
209x6x3
143x25x1

Lat Pulldown - wide grip:
120x6x2
130x6x1
80x25x1

Barbell Curl:
85x6x3
55x25x1

Incline Dumbbell Curl:
25x6x3
15x25x1

Preacher Curl:
40x6x1
50x6x2
20x25x1

Duration: 75 minutes

Shoulders / Traps / Abs

batman — Thu, 10 Apr 2008 10:40:26 +0000

Standard workout. No big deal.

Overhead Barbell Press:
135x6x2
115x6x1
95x25x1

Upright Row :
65x6x3
45x25x1

Standing Lateral Raise:
30x6x3
15x25x1

Seated Bent Over Lateral Raise - dumbbells:
10x25x1
20x6x3

Barbell Shrug:
185x6x3
135x25x1

Hanging Knee Raise:
0x20x2

Kneeling Cable Crunch:
0x20x2

Duration: 75 minutes

Cardio / Push-up / Crunches

batman — Wed, 09 Apr 2008 16:44:14 +0000

Run(Ran 4 miles in 30:18):
0x0x1

Push-Up(Completed a pyramid workout):
0x220x1

Crunches(Completed a pyramid workout):
0x330x1

Duration: 60 minutes

Chest / Triceps

batman — Mon, 07 Apr 2008 06:32:17 +0000

Started a new workout today. Also, changed my time to 0500 hrs as opposed to evenings. I don’t know how long that will last.

Incline Bench Press:
135x6x1
155x6x2
115x25x1

Bench Press - barbell:
185x6x3
135x25x1

Incline Flys - dumbbells:
40x6x3
25x25x1

Dips Leaning Forward:
0x6x3
0x25x1

Close Grip Bench Press:
155x6x3
115x25x1

Cable Pressdown:
60x6x3
40x25x1

Lying Triceps Extension - barbell:
75x6x3
55x25x1

Duration: 75 minutes

Chest / Triceps / Shoulders

batman — Fri, 04 Apr 2008 04:35:56 +0000

Woke up early this morning to complete this one.

Bench Press - barbell:
155x10x5
175x8x1

Bench Press - barbell (2):
175x8x1

Bench Press - barbell (3):
185x6x1

Dumbbell Flys:
40x8x3

Decline Bench Press Machine:
230x8x3

Incline Bench Press Machine:
140x8x3

Tricep Cable Pushdown - machine:
55x8x3

Tricep Kickback:
25x8x3

Seated Dumbbell Press:
50x8x3

Dumbbell Shrugs:
130x10x3

Duration: 70 minutes

Cardio / Back / Biceps

batman — Tue, 01 Apr 2008 20:41:52 +0000

Started with a run today, then transitioned to the regular workout. Didn’t complete preacher curls today though.

2-mile Run(completed run in 13:19 total):
0x0x1

Wide Grip Pull-up:
0x8x3

Lat Pulldown :
90x8x3

Reverse Grip Lat Pulldown:
110x8x3

Straight Arm Pulldown:
40x8x3

Upright Row:
65x8x3

Standing Barbell Curl:
65x8x3

Standing Dumbbel Curl:
30x8x3

Duration: 75 minutes